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By using this site you agree to these guidelines.
Please Read: Users and participants of OTG@Home, acknowledge and understand there is inherent risk involved in any physical activity, to include all OTG@Home activities in our catalog; and must be ready and able to participate free of any injuries or other impairments. Furthermore, the risk associated with participating is the responsibility of the parent/legal guardian. It is recommended that all OTG@Home guidelines are read and followed. In addition, please view our Safety Review Video. By playing a recorded lesson or activity you agree to these guidelines.
By using this site you agree to these guidelines.
Please Read: Users and participants of OTG@Home, acknowledge and understand there is inherent risk involved in any physical activity, to include all OTG@Home activities in our catalog; and must be ready and able to participate free of any injuries or other impairments. Furthermore, the risk associated with participating is the responsibility of the parent/legal guardian. It is recommended that all OTG@Home guidelines are read and followed. In addition, please view our Safety Review Video. By playing a recorded lesson or activity you agree to these guidelines.
Thank you! Enjoy and get Active!
Thank you! Enjoy and get Active!
latest page update: June 1, 2020
Participants acknowledge and understand there is inherent risk involved in any physical activity. Participants must be able to participate free of any injuries or other impairments. Furthermore, the risk associated with participating is the responsibility of the parent/legal guardian.
Platinum & Diamond Workout 6/01/20
Platinum & Diamond Workout 6/01/20
Warm up: https://youtu.be/1vRto-2MMZo
5 minutes of your choice: jump rope, run sprints in the yard, stationary bike, run your stairs
2 handstand holds against the wall- one belly, one back each for 60 seconds
Full warm up stretch
3 minutes in each split
20 bridge rocks
Core A
Vault:
3 visual vaults
3 run your # of steps and hurdle
10 mountain climber needle kicks
10 jump ups on your bed or couch
10 jump stick drills
20 high knee runs
Bars:
3 visual routines
20 arch hollows on chair or bed or foam rollers if you have them
20 push up shape heel kicks
1 minute handstand on wall
Beam:
1 visual routine
1 walk through routine focusing on dance detail
5 handstand step ins
5 cartwheel step ins
5 back walkover step ins
10 kicks each way (F/S/B) holding onto the back of a chair or couch
10 split jumps
Floor:
1 visual routine
1 walk through focusing on dance detail
10 turns in your routine
10 straddle jumps
10 tuck jumps
10 split jumps
30 minutes of an outside activity- walking, jogging, biking, scooter, roller blading, trampoline, skateboarding
CORE A
1. Starting Position: On Back
(15)V Ups
2. (10) Hollow up lower half only
3. (10) Hollow up upper half only
4. (10) Upper and lower lift (Hollow up)
5. (10) Hollow Rocks
6. SP: Side
(15) Side arch ups – right side
7. (10) Side plank hold – left side
8. (15) Side arch ups – left side
9. (10) Side plank hold – right side
Starting Position: Stomach
(15) Upper and lower lift (arch up) – palms turned out
(10) Arch rocks
Starting Position: on back
(12) Cook lift – right leg
(12) Cook lift – left leg
(10) Roll and jump on 2 legs
Core A
Core A
Start Position (SP): on back
(15) V-Ups
(10) Hollow up lower half only
(10) Hollow up upper half only
(10) Upper and lower lift (Hollow up)
(10) Hollow Rocks
SP: Side
(15) Side arch ups – right side
(10) Side plank hold – left side
(15) Side arch ups – left side
(10) Side plank hold – right side
SP: Stomach
(15) Upper and lower lift (arch up) – palms turned out
(10) Arch rocks
SP: on back
(12) Cook lift – right leg
(12) Cook lift – left leg
SP: Standing
(10) Roll and jump on 2 legs
Core B
Core B
Start Position (SP): on back
(5) Tuck Up, Pike Up, Straddle Up (all three count as 1)
(5) Sit up to Pike, ears are covered. Pause lower to back on a slow 8 count count
(2) Hollow shape, bend right knee, straight left leg small crunch 10x.
(10) Bicycles (count is slow)
(12) Hip Lift both knees bent, feet flat (count 1, hold, down) w/ flexed feed (heels on the ground) or 5 hold for 5
Starting Position: Stomach – counts are slow
(1) Plank hold for 10 count then go immediately into (10) Plank rocks
(10) Left side plank, turn to center in plank, turn to other side plank (5 each side alternating)
(6) Table top: extend right arm, left leg straight (looking for straight line) – hold for 5 count each time
(10) Arch lift, pause at top – goal is arms straight covering ears but if they can’t do it interlock hands on head, hold for 10, alt legs or arms isolated
SP: Standing
(5) Roll and jump on 2 feet
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